Written by Jack Boardman
Looking to pump up to look your biggest and best for a night out? Here we put together a few key exercises and an explanation of how to make the most of a pre-date workout that will leave your muscles looking on point.
Before we proceed, let’s point out what you probably already know if you’re a regular weight-lifter. Gains aren’t achieved in one session, there is no such thing as an easy trick to muscle volume and development that hasn’t involved work and nutrition. An enviable, chiselled physique is the product of a longer term plan involving focus on isolating muscles when weight lifting, repetition, rest and the right nutrition to help your muscles develop and ultimately look good on a night out.
This isn’t suited to beginners (in that, I mean weight-lifters); it should be thrown in as part of a planned-out routine.
Your aim with this workout is to achieve an overall muscle pump up so that your physique looks it's most primed while you’re leaning at the bar. Without a sufficient amount of regular weight-lifting, it will mostly leave you looking pained and a little stiff on your night out.
If you have a strict workout plan and this night out’s ruined everything, don’t take it out on your date or your mates. Instead, you’re best off considering this a circuit training session that touches all bases.
That pumped up look will last two-three hours, with the muscles remaining in constant anabolic shape. Hydration will help, so drink 100ml of water every 20 minutes for the duration of your pumped up muscles.
For your pre-night out session, look at four sets of each with a minute’s rest.
Line up your exercises before you begin. They should be performed one after the other in a row with a brief rest of utter immobility before starting again.
When choosing your exercises, you want to be bearing in mind all-over coverage. The other thing you’ll be looking at is what your date will see upon that first impression.
Avoid smaller muscle groups. Remember, certain exercises will channel muscle groups you hadn’t realised.
Pushups: 3 sets of 20. Consider this your warmup. Pushups also mean you’re working the abs in your plank pose.
Benchpress: 3 lots of 12. This will focus on a larger muscle group, including the triceps, deltoids and back.
Tricep Pushdown Using Cables: 3 sets high reps. Work each arm individually and define your high number of reps based on your recovery capabilities.
Lateral Pulldown: 3 sets of 12. You’re working the back muscles now, having pumped up your chest. This will also work the abs.
Row: 3 sets of 12. Rowing machines and pulling movements will work your abs, biceps, traps and rhomboids.
Shoulder Press: 3 sets of 12. End with the shoulders, which will also channel the triceps, fatiguing them to finish.
Lateral Raise: 3 sets of high reps. Grit your teeth and add an extra high-intensity pump to your shoulders and delts.
Don’t skip the legs. You may want to walk in the bar with pumped up arms, but as this is all about aesthetics, top-heavy isn’t a good look if you’re going about with arms bigger than your legs. For legs, compound lifts will put you in good stead. Keep it basic, ingenuity isn’t required. Focus on squats and the leg press machine. Four sets of twelve on each. As you’re pushing it and will have already worked the back, shoulders and torso, save them the strain by utilising the Smith machine for your squats for that extra bit of support.
Ever caught a glimpse of your arms in the mirror during a workout and noticed that glorious, swollen look? That's the "pump" we all love and chase. It's like a temporary preview of your future gains. But did you know you can intensify this pump and potentially make it more beneficial for muscle growth? Enter: pump supplements.
Today, we'll break down a pump formula packed with a bunch of powerful ingredients. Understanding what's inside can help you use it effectively and safely. Let's dive right in!
L-Citrulline DL Malate: A combo of the amino acid L-citrulline and malic acid. It's a superstar in increasing nitric oxide production, helping to expand blood vessels and surge more blood (and nutrients) into your muscles during a workout.
Betaine Anhydrous: Derived from beets, this compound can enhance muscle endurance and potentially boost power output. Some even say it supports muscle growth over time!
L-Tyrosine: An amino acid that doesn't directly contribute to the pump but is essential for focus and alertness. It can help you stay dialed into your workout.
Potassium Citrate: An essential mineral and electrolyte, potassium maintains proper muscle contractions and helps prevent cramps. It ensures your muscles function optimally during those strenuous workouts.
Himalayan Pink Salt: More than just a trendy table seasoning, this salt provides a variety of minerals. In the context of a workout, it can help with hydration and muscle contraction.
Alpha GPC: A nootropic compound that can enhance cognitive function. It's there to boost your focus and mental clarity during workouts.
Vitamins B3, B6, and B12: These B vitamins are energy dynamos! They play a role in converting our food into energy and can reduce fatigue, helping you power through those intense arm sessions.
Timing is Key: Most pump supplements should be taken about 20-30 minutes before your workout. This allows the ingredients to be digested and begin working by the time you start lifting.
Stay Hydrated: Water plays a vital role in achieving a good pump. Ensure you're well-hydrated before and during your workout.
Follow the Recommended Dosage: More isn't always better. Overdoing it can lead to unwanted side effects. Stick to the manufacturer's guidelines.
Bicep Curls (3 sets x 10 reps): Use a barbell or dumbbells. Keep your elbows close to your torso and curl the weights while contracting your biceps.
Hammer Curls (3 sets x 10 reps): Hold dumbbells vertically and curl. This targets the brachialis, a muscle that can push your biceps up more.
Tricep Dips (3 sets x 10 reps): Use parallel bars or the edge of a bench or chair. Lower yourself down and then push up, focusing on squeezing the triceps.
Skull Crushers (3 sets x 10 reps): Lying on a bench, use an EZ curl bar or dumbbells and bend the elbows, lowering the weight towards your forehead. Then push back up.
Concentration Curls (3 sets x 10 reps per arm): Sit on a bench and curl a dumbbell while pressing your elbow against your inner thigh. This isolates the bicep.
Tricep Rope Pushdown (3 sets x 10 reps): Use a cable machine with a rope attachment. Push down, separating the rope at the bottom to get maximal tricep contraction.
By combining the power of a well-formulated pump supplement with an effective arm workout, you're setting yourself up for success. Not only will you experience that unbeatable arm pump, but you'll also support your long-term muscle-building goals. So, the next time you're about to hit those weights, remember the role your supplement plays and give it your all!
Keep pushing, and happy lifting! 💪🎉
The "pump" refers to the swollen and full appearance of muscles during a workout, often seen as a temporary preview of potential future muscle growth.
L-Citrulline DL Malate increases nitric oxide production, which expands blood vessels, allowing more blood and nutrients to flow into muscles during a workout.
Take the pump supplement 20-30 minutes before a workout, stay well-hydrated, and adhere to the manufacturer's recommended dosage.
The recommended exercises include Bicep Curls, Hammer Curls, Tricep Dips, Skull Crushers, Concentration Curls, and Tricep Rope Pushdown, all performed in 3 sets of 10 reps.
Disclaimer:
The content provided in this article is intended for informational and educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new supplement, dietary program, or exercise regimen.
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